13 Foods That Won’t Raise Blood Glucose

13 Foods That Won’t Raise Blood Glucose

November 4, 2019 0 By Jose Scott


13 Foods That Won’t Raise Blood Glucose. Can you reverse prediabetes with diet? Prediabetes occurs when your blood sugar is
higher than what’s considered normal, but not high enough to be type 2 diabetes. A healthy diet is essential to reversing prediabetes. There are no foods, herbs, drinks, or supplements
that lower blood sugar. Only medication and exercise can. But there are things you can eat and drink
that have a low Glycemic Index (GI). This means these foods won’t raise your
blood sugar and may help you avoid a blood sugar spike. In addition to diet changes, staying or becoming
active is also important. Learn which foods you can add to your diet
plan. You may be able to prevent prediabetes or
type 2 diabetes by adding more of these foods, spices, and drinks into your diet. Eat them as healthy alternatives to sugar,
high GI carbohydrates, or other treats. Want more info like this? Sign up for our diabetes newsletter and get
resources delivered right into your inbox. Avocados. Polyunsaturated fatty acids (PUFAs) and monounsaturated
fatty acids (MUFAs) are important components of a healthy blood sugar eating plan. They can improve insulin sensitivity. They can also help increase feelings of satiety,
and have a healthy impact on blood pressure and inflammation. MUFAs are a key nutrient in avocados. Studies have shown avocados can lower the
risk of metabolic syndrome. This is a group of risk factors that can increase
the risk of diabetes. It can also raise the risk of blood vessel
disease like heart disease and stroke. Avocados also have a low GI. For a unique, diabetes-friendly dessert, try
making Oh She Glow’s natural, no sugar added, raw avocado chocolate pudding. Tuna, halibut, and fish with omega-3 fatty
acids. Protein helps the body maintain and repair
itself. Since protein doesn’t impact blood sugar
levels, it doesn’t have a GI ranking and won’t raise blood sugar levels. Protein also increases satiety, so relying
on protein to feel full instead of bread, rice, or pasta may be a good way to manage
your blood sugar. Fish is a great source of protein. It’s low in unhealthy fats and a good source
of omega-3 fatty acids. Good options include:
-salmon. -trout. -albacore tuna.
-mackerel. -halibut. Fish is also quick and easy to prepare. Season a filet with salt, pepper, and lemon
and put it into an oven at 425°F (218°C). Bake for 20 minutes until the flesh is flaky. Garlic
Garlic has potential to help manage blood sugar. Reports show garlic intake can lower fasting
blood glucose, which is your blood sugar level when you haven’t eaten. Similar studies also suggest that onions have
positive effects on blood sugar levels. Garlic doesn’t have a GI ranking since it
doesn’t have carbohydrates and won’t increase blood sugar levels. Add more garlic into your meals by trying
this delicious garlic spread by An Edible Mosaic. It can last for a week and replace butter
or salad dressing. Sour cherries. While all fruits can raise blood sugar levels,
some have a lower GI score — like sour cherries. Sour cherries have a chemical called anthocyanins. Studies have produced experimental evidence
that anthocyanins may protect against diabetes and obesity. If you’re a fan of fruits, try eating more
sour cherries instead of bananas, pears, and apples. If you’re planning dessert, skip the peach
cobbler and try this paleo, no-added-sugar cherry crisp by I Breathe, I’m Hungry. Be sure to use sour cherries since regular
cherries have a moderate to high GI score. Apple cider vinegar. The acetic acid in apple cider vinegar reduces
certain enzymes in the stomach. One study reported that apple cider vinegar
can improve insulin sensitivity after meals. Try drinking 20 grams of apple cider vinegar
in 40 grams of water before you eat to help reduce a spike in blood sugar. Find a great selection of apple cider vinegar
here. Leafy greens like spinach, kale, and chard. Leafy greens are high in fiber and nutrients
like magnesium and vitamin A. These nutrients can help to lower blood sugar. Leafy greens to add to your diet include:
-spinach. -lettuce. -collards. -turnip greens. -kale. -Swiss chard. Eating 1.35 servings instead of .2 servings
of leafy greens per day is associated with a 14 percent reduction of risk for developing
type 2 diabetes. All leafy greens have a low GI. Spinach even has a GI ranking of less than
1 per 1 cup. Kale has an estimated GI score between 2 and
4. To add more leafy greens into your diet try
this diabetes-friendly smoothie by Tracy Russell of Incredible Smoothies. Chia seeds. Chia Seeds are beneficial and high in fiber
and healthy fats, omega-3s, calcium, and antioxidants. Studies have shown that high chia seed diets
can help lower LDL cholesterol and triglycerides. Chia seeds have a GI of 1 and are a great
addition to recipes. The gooey texture works great as thickener
in this pudding recipe from Little Broken (skip the maple syrup). Nutrition Stripped uses chia seeds and cauliflower
to make a low-carb pizza crust. Cacao. Cacao are beanlike seeds used to make chocolatey
spreads and treats like cocoa butter and chocolate. Before confectioners add sugar, it’s bitter
and unsweetened, like dark chocolate. Cacao seeds are high in antioxidants. They also contain a flavanol called epicatechin,
which regulates glucose production by activating key proteins. It can help to stabilize blood sugar, even
in those who already have diabetes. Swap out the milk chocolate for dark chocolate
that contains 70 percent or more cacao, and limit intake to one to two squares. You can also use cacao nibs as toppings for
your yogurt, smoothies, or desserts. Blueberries and blackberries. Blackberries and blueberries won’t raise
your blood sugar levels as much as other fruits. These berries are high in fiber and have the
highest concentrations of anthocyanins. Anthocyanins inhibit certain digestive enzymes
to slow down digestion. They also prevent spikes in blood sugar after
eating starch-rich meals. One study reported adding blueberry bioactive
(22.5 grams) to smoothies improved insulin sensitivity in insulin resistance. The glycemic load of blueberries is 5. Satisfy your sweet tooth with this blueberry
peach chia seed parfait. Almonds and other nuts. Almonds can help regulate and reduce rises
in blood sugar after meals and prevent diabetes. One study found people who consumed 2 ounces
of almonds per day had lower levels of fasting glucose and insulin. Another study found that almond consumption
could increase insulin sensitivity in people with prediabetes. The GI score for almonds is estimated to be
0. This is because small amounts of carbohydrate
found in almonds and other nuts is primarily fiber. Toast almonds with cumin to create a healthy
snack, or try EatingWell’s Chinese chicken noodle salad. For the noodle salad you may want to substitute
kelp (seaweed) or shirataki (yam) noodles, which have low to no carbs, for the ramen
noodles. Most nuts all have GI scores between 0 and
20, which is considered low. The nut with a higher GI score is the cashew
(22). Opt for nuts like pistachios, walnuts, and
macadamias instead of crackers and other snacks the next time you’re hungry. Whole grains. When shopping or eating out, opt for whole
grains (like millet or quinoa) instead of refined grains. Refined grains are high in carbohydrates and
can cause spikes. Whole grains have higher amounts of fiber,
phytochemicals, and nutrients, and can help to regulate blood sugar. A study published in The American Journal
of Clinical Nutrition found that whole grain consumption benefited insulin sensitivity. Fasting insulin rates were 10 percent lower
after consumption. Whole-grain bread has a GI score of 51, and
whole-grain pasta has a GI score of 42. Eggs. Eggs are one of those foods that got a bad
name because they contain a higher amount of cholesterol. But eating eggs doesn’t seem to hurt those
with prediabetes. It’s also believed that dietary cholesterol
isn’t as important, at least for those who don’t have type 2 diabetes. Like all pure protein sources, eggs have a
GI score of 0. Eggs can also increase fullness and reduce
cravings. But what you add to eggs can counteract their
health benefits. It’s safe for healthy people, unless a doctor
has advised otherwise, to consume eggs moderately, but hardboiled eggs may work as a satisfying
snack or quick breakfast. Coffee. There’s a study suggesting that increasing
your coffee (caffeinated and decaffeinated) intake by one cup a day may lower your risk
of type 2 diabetes by more than 10 percent. But what you add to the coffee matters too. Avoid adding too much sugar, syrups, and milk
to your coffee.